Cable Seated One Arm Alternate Row

upper backbackcable

Learn how to do the Cable Seated One Arm Alternate Row with proper form and technique. This cable exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.

Cable Seated One Arm Alternate Row exercise demonstration showing proper form

How to Do the Cable Seated One Arm Alternate Row

Follow these steps to perform the Cable Seated One Arm Alternate Row with correct form:

  1. 1Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
  2. 2Grasp the handle with one hand and keep your arm fully extended in front of you.
  3. 3Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
  4. 4Pause for a moment at the top of the movement, squeezing your back muscles.
  5. 5Slowly release the handle back to the starting position.
  6. 6Repeat with the other arm.
  7. 7Alternate between arms for the desired number of repetitions.

Cable Seated One Arm Alternate Row Muscles Worked

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
cable
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Cable Seated One Arm Alternate Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Related Exercises

cable rope crossover seated row exercise demonstration showing proper form

cable rope crossover seated row

upper backcable
cable rope elevated seated row exercise demonstration showing proper form

cable rope elevated seated row

upper backcable
cable one arm straight back high row (kneeling) exercise demonstration showing proper form

cable one arm straight back high row (kneeling)

upper backcable
cable reverse-grip straight back seated high row exercise demonstration showing proper form

cable reverse-grip straight back seated high row

upper backcable
cable palm rotational row exercise demonstration showing proper form

cable palm rotational row

upper backcable
cable low seated row exercise demonstration showing proper form

cable low seated row

upper backcable

Frequently Asked Questions

What muscles does the Cable Seated One Arm Alternate Row work?

The Cable Seated One Arm Alternate Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.

What equipment do I need for the Cable Seated One Arm Alternate Row?

The Cable Seated One Arm Alternate Row requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Cable Seated One Arm Alternate Row with proper form?

Start by Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent. Grasp the handle with one hand and keep your arm fully extended in front of you. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Cable Seated One Arm Alternate Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Cable Seated One Arm Alternate Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Cable Seated One Arm Alternate Row best for?

The Cable Seated One Arm Alternate Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

Track Cable Seated One Arm Alternate Row in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS